WEDNESDAYSTRENGTHTempo Pause Back Squat 3×10 – all sets done at 55% of your 1RM.Tempo: 3 down, 3 second pause in the bottom, then stand. *warm ups sets: 5EB, 3-3-3 (all with tempo)*Perform a set every 3 minutes. METCONWith a partner: On a 15 minute clock: 100 calorie bike (partners can split how they choose),With the time remaining max sets of 250′ shuttle sprint (10×25′)*1 partner completes the entire 250′, while partner 2 holds a straight arm plank. *every time a teammate completes 250′, 1 round is awardedWEIGHTLIFTING (6:30 – 7:30PM)A) Clean & Jerk 10×1 (building in weight). This is not a max out day, build to a challenging single.*3-4 warm up sets with load.*Rest as needed between sets. B) Back Squat 4×3 @75-80% of your 1RM.

THURSDAYSKILL WORKThe Ring Muscle UpMETCONRow for max calories in 20 minutes**every 2:30 get off the rower and perform 12 rowing pike ups.*Score is total calories.

SATURDAY: METCONTeams of 3 10 minutes to establish a 3 rep max front squat from the floor.*Teammates share a bar, the first rep must be a squat clean.*The score is total load (sum of the heaviest lifts made by each teammate). *Only 1 teammate can be lifting at a time.*1 bar per team.